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Program Description

Upper/Lower/Upper/Lower + Extra Day for weak points.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2025 05:47
  • Last Edited
    Jan 07, 2025 10:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9.5
RPE 9
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
3
Single Arm Pushdown
2
6-8 reps
RPE 9
4
Bicep Curl (Machine)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 10
6
High Row
1
6-10 reps
RPE 10
7
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Hanging Leg Raise
1
8 reps
RPE 9
3
Hanging Knee Raise
1
8 reps
RPE 9
4
Single Leg Press
2
6-10 reps
RPE 8
5
Leg Curl
2
8-10 reps
RPE 8
6
Leg Extension
2
8-10 reps
RPE 8
7
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-6 reps
6-8 reps
RPE 9
RPE 9
2
Hammer Curl
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9
4
Single Arm Iso Row
2
6-10 reps
RPE 9
5A
Chest Fly (Machine)
1
6-10 reps
RPE 10
5B
Reverse Pec Deck
1
8-12 reps
RPE 10
6
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6-8 reps
RPE 8
2
Leg Press (45 Degrees)
2
6-8 reps
RPE 8
3
Abs Crunch (Machine)
2
8-10 reps
RPE 8
4
Leg Extension (Unilateral)
2
8-10 reps
RPE 8
5
Hyperextension
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 8
2
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
Seated Dip (Machine)
2
8-10 reps
RPE 8
4
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
7
Bayesian Curl
1
8-10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9.5
@9
2
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
3
Single Arm Pushdown
2 Sets
6-8 Reps
@9
4
Bicep Curl (Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
@9
@9
5
Chest Fly (Machine)
1 Set
6-10 Reps
@10
6
High Row
1 Set
6-10 Reps
@10
7
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
2
Hanging Leg Raise
1 Set
8 Reps
@9
3
Hanging Knee Raise
1 Set
8 Reps
@9
4
Single Leg Press
2 Sets
6-10 Reps
@8
5
Leg Curl
2 Sets
8-10 Reps
@8
6
Leg Extension
2 Sets
8-10 Reps
@8
7
Calf Raise (Leg Press)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Cardio (Zone 2)
1 Set
40 mins
@8
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Hammer Curl
2 Sets
6-8 Reps
@9
3
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@9
4
Single Arm Iso Row
2 Sets
6-10 Reps
@9
5A
Chest Fly (Machine)
1 Set
6-10 Reps
@10
5B
Reverse Pec Deck
1 Set
8-12 Reps
@10
6
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 5
1
Hip Thrust (Machine)
2 Sets
6-8 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@8
3
Abs Crunch (Machine)
2 Sets
8-10 Reps
@8
4
Leg Extension (Unilateral)
2 Sets
8-10 Reps
@8
5
Hyperextension
2 Sets
8-10 Reps
@8
6
Calf Raise (Leg Press)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
Day 6
1
AD Press (Smith Machine)
2 Sets
4-6 Reps
@8
2
Preacher Curl (EZ Bar)
1 Set
1 Set
5-6 Reps
7-8 Reps
@9
@9
3
Seated Dip (Machine)
2 Sets
8-10 Reps
@8
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
5
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@9
7
Bayesian Curl
1 Set
8-10 Reps
@9
Day 7
1
Cardio (Zone 2)
1 Set
40 mins
@8